The vegan diet is on the rise, with more people deciding to become vegan whether motivated by health, concerns for the environment or ethical treatment of animals. 

A vegan diet focuses on plant based food and beverages and abstaining from consumption of all animal products and byproducts. The goal is to eliminate the use and suffering of living beings. 

Although there are numerous health benefits of going vegan, there are concerns about its sustainability and nutritional deficiencies associated with it.

Here we’re focusing on the dietary aspect of veganism that can help you make an informed decision about your journey into veganism. 

What is Veganism ?

“Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.” – The Vegan Society 

Essentially vegans follow a plant based diet and steer clear of meat, fish, dairy products (including eggs) and honey. Along with dietary restrictions, veganism also eliminates the use of products derived from animals like leather, wool, silk and fur, cosmetics and medications tested on animals, boycotting places that place animals in captivity like zoos or use them for entertainment such as circus, races, restaurants, etc. 

The vegan diet is not automatically a low carb or low fat diet. It’s about cutting the meat, not the macros. 

Vegan diets tend to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a variety of these foods will provide a wide range of important vitamins, minerals, healthful fats, and protein. However, some key nutrients come from consuming animal products. These nutrients include iron, protein, calcium, vitamin B-12, and vitamin D.

Some adopt this lifestyle for its environmental benefits while some people choose to follow the vegan diet as it is thought to be one of the healthiest because it includes plenty of legumes as well as fruit and vegetables.

Vegan diets tend to be rich in nutrients and low in saturated fats. Research suggests that when done right the diet can aid in weight loss, improve heart health, protect against cancer, and lower the risk of type 2 diabetes.

Why Go Vegan ?

There are many reasons why people choose to go vegan, but there seems to be three main motivations behind their decision: health, ethics and the environment. 

Environment 

Research from the University of Oxford found that a global switch to diets that rely less on meat and more on fruit and vegetables could save up to 8 million lives by 2050, reduce greenhouse gas emissions by two thirds, and lead to healthcare-related savings and avoided climate damages of 1.5 trillion USD. 

Another study published in the journal Nature, also concluded that there are positive impacts for reducing your meat intake and going vegan too. Reducing your animal product intake could cut global greenhouse gas emissions by more than 50%.

And with the world’s population set to hit 10 billion by 2050, the environmental costs of the food system could rise by as much as 90 % over the next two decades. 

Animal agriculture contributes more greenhouse gas emissions than all of transportation combined. It is estimated that animal agriculture is also responsible for up to 91% of deforestation.

2500 gallons of water are needed to produce just 1 pound of beef, 477 gallons to produce a pound of eggs, and almost 900 for cheese, and 1000 gallons to produce for a gallon of milk.

Animal agriculture is the leading cause of species extinction, ocean dead zones, water pollution, and habitat destruction. We could see fishless oceans by 2050. 

And although we grow enough food to feed 10 billion people, much of the world goes hungry. 

Shocking as these facts are, we do not expect everyone to go vegan, but adopting a healthier and more environmentally sustainable lifestyle, decreasing meat consumption can be a step in the right direction. 

Ethics

Many people go vegan simply because of their love for animals. 

Understanding and learning about animal atrocities behind closed doors is what pushes many to make the switch. And avoiding animal products and byproducts is a way to stop the monetary support towards animal cruelty and death. 

The Vegan society notes that about 60 billion land animals and over a trillion marine animals are used and killed to be used in the markets every year. 

Even animals living on organic farms end up in slaughterhouses. Animals kept in zoos for entertainment purposes, in captivity, on race fields, being used for research and testing get exploited daily for human benefit and entertainment. 

A vegan lifestyle encourages you to boycott such industries and stop this unnecessary exploitation of animals, their life and freedom.

Want to learn more ? We recommend these documentaries : 

Health

Fundamentally veganism is a plant based diet that avoids consumption of all animal products. 

The vegan diet is generally considered to be higher in fibre and lower in cholesterol, protein, calcium and salt than an omnivorous diet – but there are still misconceptions and concerns around cutting meat, fish, eggs and dairy completely from our diets.

A recent study involving 48,000 people over 18 years found that people who eat vegan and vegetarian diets have a lower risk of heart disease. 

Various studies show that the vegan diet could be one of the healthiest diets, outperforming pescatarian and vegetarian, because the vegan diet is higher in fruit, vegetables and legumes and the health benefits from this compensate for anything else.

Health benefits include :

Here are just a few of the effects of eating real, whole foods over time:

Weight loss and easy weight management : 

Many studies show that vegans tend to be leaner and have a lower BMI as compared to non-vegans [1,2]. 

Several other studies reported that vegan diets are more effective for weight loss as compared to other diets, even when vegan groups ate until they were full, they still lost more weight as compared to people on a Western diet. [3,4,5,6,7]

As many animal products are high in fat and calories, swapping them for low calories plant-based foods can help you manage your weight. 

This means that a vegan diet has a natural tendency to reduce your calorie intake. This makes it effective at promoting weight loss without the need to actively focus on cutting calories.

Although, there are a lot of vegan junk food options that are processed or high fat plant based foods available in the market, which can impede the weight loss process. Try and avoid those. 

Disease Prevention : Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases.

  • Lower blood sugar : Vegans have upto 50-78% lower risk of developing type 2 diabetes [8]. They have lower blood sugar levels and higher insulin sensitivity [9,10]
  • Improved Kidney Function : Studies report that diabetics who substitute meat for plant protein may reduce their risk of poor kidney function [11] 
  • Lower risk of heart disease : Eating fresh fruits, vegetables, legumes and fiber is linked to a lower risk of heart disease [12,13].

Studies also show that vegans have upto a 75% lower risk of developing blood pressure and also upto 42% lower risk of dying from heart disease. [14]

Vegans tend to consume more whole grains and nuts which naturally helps to reduce LDL cholesterol levels. [15]

  • Fewer symptoms of arthritis : A few studies have shown that a vegan diet has positive effects in people with different types of arthritis by reduction of joint pain, swelling and symptoms as compared to those on a non-vegan diet. [16]
  • Lower cancer risk : A diet rich in plant foods is high in fiber, vitamins and phytochemicals which are biologically active compounds that have been known to protect against cancers. [17]. Smoked or processed meats promote certain types of cancers [18].

The comprehensive ACTIVeat vegan diet meal offers you the health benefits and great taste without the hassle of planning, shopping, chopping or cooking.

Learn More!

What to eat 

  • Vegetables : kale, spinach, tomatoes, cucumber, potatoes, bell pepper, avocados, onion, etc. 
  • Fruits : apples, bananas, oranges, lemons, kiwis, blueberries, etc.
  • Grains : whole wheat, rice, pasta, noodles, bread, as well as protein-rich quinoa, couscous, barley
  • Nuts and seeds : Almond, cashews, walnuts, pecan nuts, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, chia seeds and flax seeds, tahini. 
  • Legumes : Source of protein and Iron in the vegan diet. Including, beans, lentils and peas, chickpeas, kidney beans, black beans, red lentils, split peas and green peas.
  • Meat substitutes : Tofu, tempeh. (soybean protein)
  • Plant based milks : Soy, coconut, oat, almond, cashew, rice, hazelnut and hemp milks are all available (fortified with calcium, vitamin B12 and vitamin D)
  • Plant-based oils : Olive oil, coconut oil, sesame and peanut oil. 
  • Natural sweeteners : coconut sugar, maple syrup, and agave.
  • Healthy Snacks : popcorn, dark chocolate, protein bars

To boost your vitamin intake, mineral absorption, or gut health, add fermented foods like seaweed, kimchi, sauerkraut, and miso paste, plus a source of vitamin B-12 (like nutritional yeast)

Always check the labels of your favorite products, vegan versions of almost all foods including imitation meats, cakes, biscuits, desserts, sauces, doughnuts, cheeses, milk, yogurts, ice creams are available in the market.

ACTIVeat Bakery offers a variety of vegan cakes and desserts to satisfy your sweet tooth without compromising on your diet or principles! Shop Now

What to avoid :

  • All animal proteins : Chicken, beef, pork and seafood 

  • Eggs
  • Dairy products : Milk, cheese , yogurt 
  • Honey
  • Animal oils and fats :  Lard and fish oils 
  • Certain breads : A lot of bread contains honey, egg yolks and even protein from poultry feathers. 
  • Condiments, dressings, sauces : Mayo is made using eggs, dairy in ranch dressing, cheese sauces
  • Sugars : Many refined white sugar contains animal bone char 
  • Deep-fried foods : Usually made using animal fat or egg batter
  • Gummy candies, Jell-O, marshmallows : The chewy texture comes from gelatin, that is made from boiling down the skin and bones of animals. 
  • Roasted salted peanuts. Gelatin is used to help the salt stick to the peanuts.
  • Certain alcohols. Certain Imported beers and wines might be made with a fish gelatin 
  • Juices : Omega-3 and vitamin D-fortified juices might get those from ingredients like fish oil and sheep’s wool-derived lanolin.

Do you need Supplementation? 

Any diet where you limit an entire food group can put you at a risk of nutritional imbalance. As veganism eliminates animal products, it could put vegans at a risk of not getting enough iron, calcium, Vitamin B12, Vitamin D and omega-3 in their diet, which puts them at an increased risk of conditions such as anaemia and osteoporosis.

Key nutrients and how to get them on a vegan diet : 

 

  • Vitamin B-12: Vitamin B-12 is mainly present in animal products. It protects the nerves and red blood cells. Plant-based sources of this vitamin include fortified cereals and plant milks. If fortified food is unavailable, you can take vitamin B12 supplementation as it is found in meat, fish, eggs and dairy, but not in fruit or vegetables. It’s recommended that adults consume 1.5 micrograms of the vitamin per day.

  • Iron: Iron is important for blood health. Beans and dark leafy greens are good sources.  
  • Calcium: Calcium is crucial for bone health. Eating tofu, tahini, and leafy greens will help keep calcium levels up.  
  • Vitamin D: Vitamin D protects against cancer and some chronic health conditions, and it helps strengthen the bones and teeth. Regularly eating vitamin D-fortified foods and spending time in the sun can boost vitamin D levels.
  • Omega-3 fatty acids: Important for heart, eye, and brain function, usually found in fish oils, but  walnuts and flaxseeds are good sources of essential fatty acids. Additionally Vegan Omega-3 supplementation can also be consumed. 
  • Zinc: Zinc is important for the immune system and the repair of DNA damage. Beans, nutritional yeast, nuts, and oats are high in zinc.  
  • Iodine: Iodine is important for thyroid function. Plant-based sources include seaweeds and fortified foods.

Please note that if you have any chronic illnesses or underlying health conditions, consult your doctor before undertaking the vegan lifestyle

If this article has convinced you to look into veganism as a diet or even a lifestyle choice, here are a few more resources that you can look into to get more information :

  1. The book called Becoming Vegan by two Registered Dietitians, Vesanto Melina & Brenada Davis.
  1. A website called nutritionfacts.org created by a vegan physician, Dr. Gregor.
  1. A website called the Physicians Committee for Responsible Medicine. 
  1. Documentaries : On animals – Earthlings.

The Bottom Line

Veganism doesn’t have to be all or nothing. You can start by taking small steps and set realistic goals, making real changes. 

One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet. 

If you’re thinking that moving to a plant-based diet sounds like a great idea, but you don’t know where to start. Don’t worry, you’re in the right place—we’ve got the tools, insight, and expertise to make the change easy and enjoyable.

ACTIVeat will answer your questions, provide helpful advice, and share the techniques you need. Our comprehensive vegan meal plan will help you reach your goals in a wholesome and realistic way. 

Find out more here!

What is keto diet?

The keto diet (short for ketogenic) is a very low carb, high- fat and moderate protein diet that turns your body into a fat burning machine.

This involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Ketosis causes the body to produce small fuel molecules called ketones, which your body uses as an alternate source of energy when your blood sugar is in short supply. [1]

So, when you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. [2]

The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose. So on a Keto diet, liver undergoes gluconeogenesis, which means “making new glucose.” In this process, the liver creates glucose for the brain to use. It manufactures the glucose using amino acids, the building blocks of protein. [3]

On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, becoming incredibly efficient in burning fat for energy. [3]

This is great for weight loss and also numerous other health benefits. [4,5]

Here is a detailed beginner’s guide to the keto diet :

Keto restricts your intake of sugar and starchy foods, like pasta and bread. Instead, you’ll eat delicious real food with selective protein, healthy fats, and vegetables for nutrients.

ACTIVeat Keto Diet plan contains everything you need – what to eat, what to avoid, and exactly how to do it.

Can Keto diet help you lose weight?

Yes, a ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger. [10,11,12]

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

Several studies show that a ketogenic diet is an effective way to lose weight and lower risk factors for disease. [14,15,16,17,18,19].

It has been proven to be a superior weight loss diet :

Increased protein intake which provides numerous health benefits [20]

Increased ketones [21]

Improved Good cholesterol levels [22]

Lowered blood sugar [23]

Improved insulin sensitivity [24]

Along with using your body fat as an energy source, keto diet can also help : Increase mental focus : Ketones are a great source of fuel for the brain Lower carb intake helps reduce sugar spikes improving focus and concentration Increased Energy & Normalized Hunger : A better and reliable source of energy, making you feel more energized. Fat makes you feel fuller naturally for longer, reducing hunger pangs.

Other health benefits of keto

Besides weight loss, studies have now shown that the diet can have a wide variety of health :

  • Diabetes : A ketogenic diet can help you lose excess fat and boost insulin sensitivity, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome. [25, 26]. One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% [27]. Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group. [28]
  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar [29]
  • Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression [30]
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children [31]
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in PCOS. [32]
  • Acne: High carb and sugary diet almost always causes skin lesions and inflammations to break out on the face. Keto always improves your skin. Lower insulin levels and eating less sugar or processed foods may help improve acne [33]

Please note, that more research is still being conducted in these areas.

What to eat and what to avoid on a keto diet ?

Rule of thumb : To reach ketosis. Avoid eating too many carbs.

Foods to Eat

Here is list of foods you should base most of the meals of the day around :

  • Meats and fish : Chicken, fish, lamb and eggs.
  • Eggs : Omega-3 whole eggs.
  • High fat dairy : Butter and cream
  • Nuts and seeds: Almonds, walnuts, flax seeds, sunflower seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Extra virgin olive oil and coconut oil
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Spinach, kale, broccoli, cauliflower, tomatoes, onions, peppers, etc.
  • Sweeteners : Stevia and erythritol
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

Too complicated? Get fully personalized and curated Keto meals delivered right to your doorstep. Sign up for your ACTIveat keto meal plan!  

Let ACTIVeat’s team of nutritionists recommend a keto based on your dietary restrictions and food preferences.

Foods to Avoid :

Here is a list of what you should avoid on a keto diet. Any foods with high carbs, both sugary and starchy kinds should be reduced or eliminated.

  • High sugar foods: Chocolates, cake, ice cream, candy
  • Sugar : White sugar, jaggery, honey, agave, maple syrup
  • Grains : Wheat, corn, rice, pasta, cereal
  • Fruit: Apples, bananas, oranges, exceptions include small portions of berries
  • Beans : Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables : Potatoes, sweet potatoes, yams
  • Products labelled as low fat : These are highly processed and often high in carbs.
  • Sauces and Jams: These often contain sugar and unhealthy fats like mayo, pasta sauce

  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Counting calories and carbs can be helpful at first. But if you stick to our recommended meal plan, you can stay on keto without even counting.

What about drinks ?

  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis. Your liver first metabolizes alcohol first, then ketosis. Ocassional drinks are alright, but we do not recommend regular alcohol consumption as a part of keto diet
  • Water is the perfect drink
  • Coffee or tea : Ideally, use no sweeteners, especially sugar and no milk.
  • Avoid lattes
  • Sodas, fruit juices and smoothies should be avoided as well

 Who should NOT be on a keto diet

Although it is considered safe for short term weight loss purposes. Some groups should always be cautious. Please consult your doctor or a medical professional before starting the Keto diet if :

  • You are diabetic and are on medications like insulin
  • If you are a heart patient and take medication for high blood pressure
  • If you are pregnant or are currently breastfeeding
  • If you have any eating disorders
  • If you suffer from kidney disease or pancreatitis

Risks and complications of Keto diet

Although the Keto diet has numerous health benefits. Staying on ketogenic diet can have an increased risk of the following health problems :

  • Fat build up in liver
  • Vitamin deficiency
  • Kidney stones

Make sure you consult your medical profession regarding any of these conditions.

Keto flu : These symptoms are especially common at the beginning of the diet as your body adapts to its new energy source. This is usually over within a few days.

These may include :

  • Constipation
  • Fatigue : Poor energy and mental function
  • Low blood sugar
  • Nausea and Vomiting
  • Increased hunger and Insomnia
  • Headaches
  • Decreased exercise performance

How can you minimize these symptoms ? 
You can start with a regular low carb diet for the first few days. So your body can adapt to burning fat before you eliminate carbs completely.

Drink lime water with salt and also take vitamin and mineral supplements to balance out the water and mineral changes that you might experience

Avoid too much calorie restriction initially and eat until you’re full. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Conclusion

A ketogenic diet is great for weight loss and also for people with diabetes. It also has various other health benefits.

It may not be suitable for certain people with underlying health conditions or elite athletes and those who wish to build large muscles and/or gain weight.

Key Takeaways :

Restrict your carbohydrates and proteins : Try to stay below 25g of total carbs per day. And eat between 0.8 g and 1 g proteins per pound lean body mass Do not starve yourself : Eat enough fat, as it is the primary source of energy on keto. You will not lose weight with calorie restriction on keto. Drink plenty of water : Staying hydrated will reduce hunger and regulate vital body functions. Avoid snacking between meals : Fewer insulin spikes can stabilize the progress. Fasting can be a great tool to boost ketone levels consistently throughout the day Exercise : Get the most out of your keto diet by adding 20-30 minutes of exercise a day.  Even just a small walk can help regulate weight loss and blood sugar levels.  

You are probably following an IF plan or are planning to begin with and maybe that’s how you landed on this blog. And if you are yet living under a rock and don’t know what IF is all about you can read my article on the basics of IF here

After writing my previous article I got quite a few questions on what should one eat to break the IF, when should one exercise, what to avoid, etc. So, let’s begin!

What should I eat during the fasting period?

Firstly, you should be well hydrated before breaking your fast. You can break your fast by eating a small seasonal fruit and some nuts. Make sure not to go crazy on the fruits and eat 3/4 whole fruits. Post 15 to 20 mins you can eat a good breakfast which can include oats, dairy, eggs, lean meat, salads, etc.

What should I avoid during the whole day?

Avoid processed or packaged food and high starchy food which just gives a spike in your insulin levels and would make you feel more hungry as well, especially towards the end of the day.
If you have a sweet tooth, like me :P, limit your desserts to twice a week and preferably have the desserts during lunchtime.

When should I exercise?

Working out on an empty stomach has shown to burn more fat than usual and if you have the energy you can workout first thing in the morning. Else, post your first meal is also cool.Don’t exercise pre or post your last meal, since you would feel hungry post-workout and would require a good amount of food intake to make up for it. Ideally, keep 2 meals to eat post-workout.

What can I drink while fasting?

Dihydrogen Monoxide is your best friend and you should have lots of it. Apart from that, you can also have black tea, black coffee, green tea, lime water/soda (no sugar), bone broth, or any drink which has 0-10 calories.

Note:- Everyone is different and their needs would vary as well. The meals that you consume should be inside your Total Daily Energy Expenditure (TDEE).

Pranay Jham

Pranay Jham

I’m Pranay, Co-Founder @ ACTIVeat and we at ACTIVeat help you achieve your weight loss or muscle gain goals by providing tasty, personalized, and nutritionally balanced meals and deliver it to your doorstep.
I am an ACSM certified coach in weight management & sports nutrition and I do make personalized meal plans designed as per one’s specific goals be it weight loss or muscle gain.
If you have any questions on IF, I’d be happy to help. You can email me your queries on pranay@activeat.in

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